Killing it man! Way to rep E.S. Posthumous!
reaaalyy nice, i hope youll take your camera with you on that meet:)
Very happy with todays session, another great one that is just amping me up even more for the prep of this meet!
Deficit Deads
no belt or chalk
135x3
225x3
315x3
405x3
455x3x2
495x2x4
Bench
205x5
225x5
265x4x2
285x3x2
305x2x2
335x1x2
345x1
switch to close grip
305x2x2
285x3x2
265x10
Deads
Deadlifts
225x3
315x2
405x2
495x2
add belt and chalk
605x3
640x2x2
675x2
(should have had 3 but the bar
bounced after rep 1 and I had to pull
the second off center)
Would have been pretty ecstatic with a 3rd rep of 675 but I know I have it in me just need some non bouncy plates and a decent bar. It will happen soon enough!
Great session as always Ben!
Just wanted to thank you for the videos and keeping a log - my Bench has really improved since watching the videos, and also I found that I can pull a lot more Sumo than Conventional.
545x4 raw squat and 310x5 paused bench
Fridays session was pretty solid. Seeing some good progress with the squats and bench!
Squats
135x3
225x3
315x5
405x3
add belt
475x3x2
540x2x3
545x4
Bench
all paused
205x5
225x4
275x3x2
310x2x5
310x5
(butt came up on 5th rep)
Squats
round 2
315x3
405x3
510x3x4
had to run to rehearsal so I didn’t get to do any accessory work but in all honesty I didn’t really need any the two rounds of squats over 500 lbs was what I’d consider a good amount of volume!
without a doubt the most ridiculous thing I have ever attempted in a gym… after my 5 work sets of 605x2 for deads with 2 minute rest periods I decided to go for a deadlift dropset… I’ll post the video soon, but… spoiler alert it ended with me crumpled on the ground gasping for air… Great day!
don’t know what came over me but today was something else!
Bench
205x5
225x5
275x4x2
305x3x2
325x2
335x2
close grip
325x2 1 cheated rep
305x3x2
275x10 1 cheated rep
Deads
225x2
315x2
405x2
495x2
add belt
605x2x5 (2 minute breaks)
Dropset of epicosity!
605x6
495x5
405x5
315x5
lay on ground and gasp for air! took me about 20 minutes to get the weights put away and get back to my workout!
GHR SS/w back extensions SS/w GHR leg raises SS/w Crouching ab wheel rollouts!
10 reps x 4 sets
Completely spent at the end of this one and I am ecstatic about how much this workout annihilation me because I know that I got better today!
Awesome stuff ben. Epicness all over the place.
great way to start the week off!
Bench
all paused
205x5
225x4
275x3
295x3
320x3x4
330x3
Squats
225x3
315x3
405x3
515x3
add belt
515x3x2
550x2x2
565x3 (PR)
No feet bench
Close grip
205x5
245x4
295x3x3
295x5 1 cheated rep
Feet down
wide grip dbl paused bench
205x10x2
DB incline
65x18
50x20
Calves
Didn’t need much more from this session because it basically torched me. Squats and bench are definitely coming along and all my training maxes are up significantly higher than they were heading into my last meet even with knee wraps and my pre meet supplement stack. I’m definitely in good position heading in!
Really nice Ben. I see you’re really getting the groove on bench and your back is cooperating.
635x6 RAW Deads@ 205 365 Pause Bench
Ridiculously good day! not much to say just getting better everyday
Double Pause deads
NO BELT!
225x2
315x2
405x2
495x2
585x2x5
Bench paused (Close grip)
205x5
225x5
275x4x2
295x3x2
315x2x2
move hands out thumb width
340x1
355x1
365x1
close grip
315x2x2
Deads
405x2
495x2
585x1
add belt
635x5 (PR)
635x6(bigger PR)
no belt
500x13
Awesome day fell of PRs and wonderment! getting stronger everyday
Hey Ben, how much do your chiropractic sessions usually cost? Are they covered under your university tuition? Epic training btw. Your goals will kneel before you.
Not my most exciting workout ever but they can’t all be.
Squats
225x3
315x3
405x3
520x3
add belt
520x3x3
520x3 (paused all reps until given up command)
Bench
close grip
205x5
225x4
275x3
295x3
320x3x2
switch to normal grip
320x3x2
320x5
GHR/Back extension/GHR Leg raise superset
10x3
went into the gym feeling very beat up from the sessions earlier in the week. Hips were tight and back was pretty fried. Decided to not go crazy and just focus on making it through. The 520x3 no belt squats are actually a 5 lb pr for a triple but none of the sets felt great. That’s just the way things go sometimes. Good news is that the body weight is starting to go up. I don’t plan on giving up 25 lbs of BW at the emerald so until the show it’s solid bulking time
Had to make up for the session I missed singing in Bellingham yesterday with my A Cappella group Here’s a link to our opener aint no mountain high enough with myself and Brooke house on the solo
anyway I got some decent pulls in and called it good
Conventional deads
225x2
315x2
405x2
495x2
add belt
545x1
625x2 (PR)
Speed pulls
405x2x6 (60 sec breaks)
405x10x3
Incline
135x5
205x5
225x5
Pullups
10x3
took it easy after the pulls because this week is a pretty heavy one. big squats going down tomorrow woot woot
hips were pretty jacked up today so squats were a battle but I made it out in one piece so i can’t complain too much
Squats
225x3
315x3
add belt
405x3
525x3x2
555x2
555x3 (paused)
Bench press
close grip
205x5
245x4
295x3
315x3
switch to normal grip
340x2x3 all paused
340x3 not paused
Speed pause squats
225x2
315x5
405x2x3
hips were definitely ready to be done at this point and I didn’t feel inclined to argue. called it good there. will be doing a lot more mobility work this week. I’m ahead of schedule progress wise. Main goal for now needs to be remaining injury free
decided to take a week off from heavy lifting and so today I decided to hit some rep work. Went better than I expected considering 10 is probably the highest rep squat I have ever done
Squat
135x3
225x3
315x3
add belt
405x18
Incline
135x5
205x5
235x5
205x5
GHR Leg raises
The plan was to get in get some squats in an upper body lift that wouldn’t be very difficult and then some core and get out. Mission accomplished. Tomorrow will probably be similar and then it’s back to the heaviness on monday!
Really, really solid lifting. If I had half your strength I’d be a happy dude!
Any more chalk talks planned for the near future?
Solid stuff as usual Ben! Does your lever belt pinch the crap outta you when you pull conventional??